Complete these exercises in order- start with 10 reps of each exercise and work your way down to one rep of each exercise.

Power Clean @ ½ body weight, Back squat @ ¾ body weight, Bench press @3/4 body weight, Shoulder press @ 1/4 body weight

10x power cleans, 10 x squats, 10 x bench press, 10 x shoulder press

9 x power cleans, 9 x squats, 9 x bench press, 9 x shoulder press

8 x power cleans etc.

(continue all the way down to one rep of each)